It is funny to think that something as simple as regularly standing up can have so many health benefits. Not just for reducing the risk of heart attack, stroke and diabetes but also reduce your risk of weight gain. And if done at the right time even help with weight loss.
Sitting for any length of time may not be good for us, as more and more evidence shows that sedentary behaviours including sitting, watching television, using a computer, and driving a car are risk factors, independent of physical activity, for adverse chronic disease in adults such as obesity, diabetes, heart disease and much more. You can do a long run every night, but if you sit too long during the day you still increase your risk of these chronic conditions. In a study of 2,761 women and 2,103 men without clinically diagnosed diabetes, sitting time was detrimentally associated with waist circumference, BMI (body mass index), weight gain, blood pressure, fasting blood fats, HDL cholesterol, two-hour postload plasma glucose, and fasting insulin. A sure way to put on weight. In a meta-analysis using 48 studies, a consistent relationship of sedentary behaviour with mortality was found with weight gain from childhood. That is, the greater the sedentary time in childhood, the greater the weight gain.
It appears that any type of brief, yet frequent, muscular contraction throughout the day—such as standing or moving—may create healthy epigenetic signals which positively alter the body’s biochemistry and metabolism. One of these is a particular muscle chemicals, lipoprotein lipase (LPL), a protein enzyme has been studied in depth because this enzyme has a central role in several aspects of fat metabolism. Experimentally reducing movement by sitting had a much greater negative effect on LPL regulation than a positive effect of adding vigorous exercise training on top of the normal level of non exercise activity. In rat studies the amount of time spent sedentary influences how our bodies process fats given that leg muscles only produce the lipase lipoprotein (LPL) fat-processing molecule when they are being actively flexed, either standing or moving. What this shows is that by simply standing up more frequently you increase your muscle activity to reduce sugar and fats in the blood. To achieve even better effects you can stand up after a meal rather than sitting down and watching Television. In support of this one study reported that independent of total sedentary time and moderate-to-vigorous intensity activity time, increased breaks in sedentary time were beneficially associated with waist circumference, body mass index, triglycerides, and 2-hour plasma glucose. While in a study of 70 adults involving sitting for nine hours, regular activity breaks lowered plasma insulin levels and lowered plasma glucose when compared with prolonged sitting, even when compared with physical activity. While physical activity lowered plasma triglyceride more with regular activity breaks, activity breaks were more effective than continuous physical activity at decreasing negative blood sugar and insulin levels in healthy, normal-weight adults.
Overall, there is a compelling case for sitting reduction to be included in clinical preventive advice as a key component of “active living,” where adults and children are encouraged to “stand up, move more and sit less” across different settings and locations throughout the day. Just standing up every 20 or 30 minutes can have a remarkable health benefit reducing your risk of many chronic illnesses. How simple is that. The results of these studies suggests that, at a minimum, we need to be breaking up our sitting time every 20 to 30 minutes.
So it is now time to stand up for your health and weight loss!
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